Begin to settle in to this meditation by making yourself as comfortable as possible.
You might find it easier to lie on your side and have some cushions to support you.
You can also place an eye mask or small towel over your eyes to block out any light and have a light blanket to keep you warm.
This is a time for you,
A time to support your well-being on this journey.
Rest is not something you need to feel guilty for taking.
Rest is essential on your pregnancy journey.
Let's begin by letting go.
Letting go of any thoughts,
Feelings,
Tasks that are on your mind.
Take a deep breath in and on your exhale,
Let go of anything that hinders you from fully relaxing in this moment.
Take a deep inhale and exhale and again.
Take a few more on your own,
You can come back to anything on your mind after this meditation.
This is your time,
Your space to be,
To rest.
Now allow my words to wash over you,
Like a wave,
You may use them as a thread throughout the meditation or attuned to your own inner voice,
Inner wisdom.
Everything is just an invitation and if you drift off then welcome the sleep as a nourishing nap that your body needs.
There is no wrong or right way to do yoga nidra meditation,
Sleep is always welcome.
We let go and trust the body and what it needs.
Take a moment now to tune in to your needs,
Your voice.
What intention would you like to set for this practice?
Perhaps it's for rest or to connect with your baby.
Take a moment to find something that resonates deeply in your being.
Once you have an intention,
You can silently repeat it a few times in your head with full knowing that it will come to fruition.
And if there's one thing you wish for in this world,
More than anything,
What is that wish?
Maybe for health,
Happiness,
Purpose,
Peace,
Love.
What is the guiding principle you live your life by?
Allow yourself to be open to receiving the message within.
Now feel into this moment,
You're here and now.
Feel into the spaciousness of being,
Allowing each breath unfolding in the present.
Feel the nourishing presence of each breath.
The breath grounds you in the present moment.
Allow the breath to support your internal sense of well-being,
However that feels for you.
Make it as visceral as possible,
Using all of your senses.
Imagine being surrounded by the people who love and support you,
Or a place in nature that inspires you.
Take a moment to fully bask in this internal experience of well-being,
Peace and relaxation.
And know that you can take this with you wherever you go.
This internal sense of well-being that is available no matter the circumstances.
Now let's go on a journey through the body,
This body that supports and creates life.
Trust that it knows exactly what to do.
Guide each breath to each point of the body I name.
Send the breath all the way down to your toes.
Feel the breath meet each of the toes,
And notice the sensation of the toes.
And now the feet,
The feet that ground and support you,
That serve as an anchor to Mother Earth.
Feel into the soles of the feet.
Now send the breath down to the ankles,
The calves,
The knees,
And back of the knees,
The thighs,
The hips,
And welcome any natural changes that happen to the hips.
The body preparing for the birthing process.
The hips that carry and support life.
The womb,
Sending the breath down to the womb,
Each breath nourishing your baby.
And now the chest,
The heart area,
Feeling into the heart with each breath.
Send the breath all the way down to the fingers,
The fingertips,
The wrists,
The forearms,
The elbows,
The shoulders,
And feel into the spaciousness of the throat.
And now relax the facial muscles,
Release the jaws,
Relax the cheeks,
Temples.
And now the center of the forehead,
Your third eye,
The seat of your intuition.
Place your attention there and note any sensations,
Thoughts,
Or images that arise.
And now feel the breath flow up and down the spine,
From the top of the spine all the way down to the bottom of the spine,
Your root.
The breath and awareness flowing up and down the spine.
Now let the breath return to its natural rhythm,
The natural waves of the breath.
Your body knows how to breathe on its own,
Without guidance or conscious effort,
Just as your body knows how to grow and nurture this baby on its own.
Feel into that inner knowing and power of creation.
Now draw your attention to your heart and see if you can feel your heartbeat.
Feel into the heart space and notice how the heart beats on its own without effort,
Each heartbeat bringing nourishment to your baby.
And maybe you can even imagine your heartbeat synchronizing.
Just take a moment to feel into the connection with your baby.
Not just the physical connection,
But the energetic connection.
Tuning in to your baby and take a moment to feel the entire body light,
The spaciousness of the body.
The physical body carries more weight,
But the feeling of the body is light,
Spacious,
Open.
There's nothing to do,
Nowhere to go,
Simply just the feeling of being connected to your internal world.
Feeling into the inner wisdom and power of motherhood,
Creation and enjoying the deep connection with your baby.
Within us is the knowing of what's best for our bodies and our babies.
Listen to the wisdom of your body.
Now take a moment as you slowly come back to your body and mind,
Lying down and begin to sense the room around you.
Maybe taking several deeper abdominal breaths,
Wriggling your fingers and toes and begin to move the body as you need to.
And push yourself back up into a seated position,
Taking as long as you need to ground yourself,
Before blinking your eyes open and closed,
Coming back to your wide awake and alert state.
